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Your exercise goal is 30 minutes on most days. Aim for a total of 150 or more minutes a week. Be sure you’re getting the most from your time spent being active.
You’re working your heart and lungs. Try adding a few activities for other muscles in your body, too.
Lower legs: Go up and down slowly on your toes, while you’re filing papers or washing dishes.
Upper legs: Lower yourself slowly into a chair without using your arms.
Back: After you get up from a chair, place your palms on your low back and lean your upper body back.
Shoulders and chest: Lift your arms overhead and reach tall while waiting for your computer to warm up.
Lower legs: Raise your toes and press them against a wall (with your heel on the ground).
At work: Pick a lunch spot a few blocks away and stride there and back. Use your break for a brisk walk.
At home: Ride bikes with your kids. Use an exercise bike in the living room while you watch TV.
On errands: Park a few blocks away from where you need to go and walk there briskly. “Power-walk” in malls by doing a fast lap or two before shopping.
At play: Go hiking with friends instead of sitting on a bench. Stride through street fairs instead of sitting in a movie.
Plan your activity by writing it on a calendar.
Find a buddy at work to walk with during a lunch break.
Take your kids with you on a short walk after dinner.
Post a reminder list of the benefits of activity where you can see it.
Set an alarm to tell you when it’s time for an activity break.